notre_dave wrote:
When I jumped in college, I used heavy free weights to strengthen my legs. Since my lower back was fused about 12 years ago, I can't put heavy weight on my shoulders. When I tried to use machines to strengthen my legs (to save my back), my hamstrings became weak - while my quads got strong. The machine leg presses had given me a muscle imbalance and I had some hamstring pulls for the first time in my life. Free weights make all of the muscles, ligaments, and tendons of your legs and knees synergistically balance the weight as you move up and down. So, I went back to using free weights - but used lighter weights and had great results.
I do lots of single leg strength training because it more closely simulates the actual single leg jumping actions during the vertical and horizontal jumps. After all, we jump off one leg at a time. You don't have to use heavier weights which might compromise the back. Two of the single leg exercises I do are:
One leg squats. After putting the bar on my shoulders, I step forward ~ 24-30 inches from my bench with one foot - and put the other foot back on top of the bench for balance. I go up and down in the typical two leg squat motion. Start out very light (maybe only using the bar) because it is hard to balance - until you get used to doing this lift. Make sure that your knee is not going past your toes when you are going down - so you don't strain the patellar tendon below your knee.
One leg vertical jumps - Step forward with one foot - put the ball of the other foot back on top of the bench. Lower yourself down and explode upward (I use a double arm action). You land on that same foot and immediately explode back up again. I do 10 jumps in one set. Again, make sure that your knee is not going out past you toes as you descend on each jump.
Since all the muscles, ligaments, and tendons are more engaged (than in the two-legged squat, leg presses, etc.) in single leg movements, your legs become sore in areas that wouldn't normally get sore. Physical therapists usually work joints independently to engage and strengthen all of the ligaments and tendons that support the joint.
I also do some explosive two leg squats with a lighter weight - using no more than 2/3 of the weight I would use on heavier full squats. I descend slowly and rise rapidly in an explosive manner.
Dave Quick
M51 jumps
You are right. The single leg excercises you describe or single leg box or depth jumps are very effective, but tend to be too difficult for most of the people. You need a fairly solid strength base before you can do them safely and efficiently. However, if you can do them - go for it. Milan